Whether you are living with estrogen levels that are too high, or estrogen levels that are too low, knowing which foods impact it is vital. Those living with raised estrogen levels could be dealing with conditions like polycystic ovarian syndrome, polyps, fibroids, endometriosis, and more. While estrogen is a vital part of many functions of a woman’s body, balance is ideal. Men living with raised estrogen levels will also face some health issues. While working with your doctor, take a look at these foods listed that will lower estrogen levels—good to know for anyone no matter where they stand on the spectrum.
• Leafy Greens
Celery, spinach, parsley, swiss chard, dandelions, and rucola are all in this category. It is easy to get the recommended 2 to 3 servings per day when you make a tasty salad or blend them up with other foods on this list to make a tasty smoothie. One banana or a handful of berries is a great way of masking the flavor of many greens.
• Grapes and Red Wine
Grapes and red wine are filled with resveratrol and other polyphenols—known to lower estrogen levels. Their other anti-estrogenic compounds include proanthocyanidins and quercetin. This means that a glass of red wine can be beneficial for your hormonal health, or you may opt to have a handful of grapes as a snack if you do not drink alcohol.
• Cruciferous Vegetables
This includes cabbage, broccoli, cauliflower, kale, and Brussels sprouts. These types of vegetables contain gas forming sulfur compounds and indole-3-carbinol. These substances bind to estrogen and lead it out of the body. To reduce dominant estrogen, have 3 servings per day raw or steamed.
• Apples
An apple a day does keep the doctor away! Apples have insoluble fiber that binds to estrogen within the small intestine, which stops it from being absorbed in the body. Two servings per day would be ideal.
• Turmeric
Turmeric is praised for so many health benefits, but more specifically it is known to be naturally anabolic and anti-estrogen. This can be mixed in with so many different foods and adds amazing color to any meal.
• Citrus Fruits
All of the fruits that are reminiscent of the summer and sunshine—oranges, lemons, grapefruits, limes, pomelos, tangerines, and mandarins contain d-limonene—a substance that aids in detoxifying estrogen. To reduce dominant estrogen, aim for one serving per day for reduced estrogen dominance. There are so many ways to enjoy these fruits—eat them just as they are, juice them, add them to salads, add them to smoothies, and the list goes on. When purchased as organic, you can even add whole lemons and oranges whole into smoothies.
• Seeds
Flaxseeds and sesame seeds contain estrogen binding lignans that keep it from being absorbed in the body. Flaxseed can be taken through the ingestion of flaxseed oil or ground up flax mixed into anything that you ingest, giving you an added bonus of omega 3 fatty acids. Sesame seeds can be sprinkled on pretty much anything, or ground up into a paste.
• Olive Oil
Olive oil is high in lutropin, which has been known to inhibit aromatase enzymes in the body. The aromatase is what converts testosterone into estrogen.
These goods should be staples in your daily diet—not only to keep healthy estrogen levels, but because they provide a lot of vital nutrients for the body. They are so easy to incorporate, that getting all servings in before the day is over should be a breeze. The list is so large that anyone can find what works for them with no problem at all.
